Lever Lateral Pulldown

• Sakonnin ƙafa: AyyaAna karin ayyaAna.
• Kayan aiki: Kayayyakin kayan aiki

Sakonni ga Lever Lateral Pulldown

Lever Lateral Pulldown horo ne mai ƙarfi wanda ke da alhakin tsokoki a baya, kamar latissimus dorsi, da biceps da kafadu. Yana da kyakkyawan zaɓi ga daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa ƙwararrun ƴan wasa, waɗanda ke neman haɓaka ƙarfin jiki da matsayi. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haɓaka ma'anar tsoka, haɓaka ingantattun injiniyoyi na jiki, da ba da gudummawa ga aikin motsa jiki gabaɗaya.

Yanayinta: tsammanin nuni a nuni Lever Lateral Pulldown

• Tsaya suna fuskantar injin, riƙe sandar tare da tafin hannunku suna fuskantar ƙasa, kuma hannayenku sun fi faɗin kafaɗa daban.
• Ja da sandar ƙasa zuwa ga ƙirjinka yayin da kake riƙe baya madaidaiciya da ƙirjinka waje, tabbatar da cewa gwiwar gwiwarka suna nuni zuwa ƙasa da gefe.
• Riƙe wannan matsayi na ɗan lokaci don ƙara girman ƙwayar tsoka, sannan a hankali ɗaga sandar baya zuwa matsayin farawa.
• Maimaita waɗannan matakan don adadin da ake so na maimaitawa, tabbatar da kiyaye tsari mai kyau a duk lokacin aikin.

Lajin Don yi Lever Lateral Pulldown

• Motsa jiki masu sarrafawa: Guji ja da sandar ƙasa ta amfani da hanzari. Maimakon haka, yi amfani da jinkirin motsi mai sarrafawa don jawo sandar zuwa kirjinka, sannan ka ba shi damar komawa a hankali zuwa wurin farawa. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• Daidaitaccen Riko: Rike sandar ya fi faɗin kafaɗa. Ya kamata tafin hannunku su kasance suna fuskantar gaba. Kuskure na yau da kullun shine kama sandar da ƙarfi ko kuma a kwance, duka biyun na iya haifar da ƙunci a wuyan hannu ko rasa sarrafa sandar.
• Mayar da hankali kan Lats: Ƙungiyar tsoka ta farko da ya kamata ku yi aiki yayin wannan aikin shine latissimus dorsi (lats). Tabbatar shigar da waɗannan tsokoki yayin da kuke ja da sandar ƙasa, kuma

Lever Lateral Pulldown Tambayoyin Masu Nuna

Shi beginners za su iya Lever Lateral Pulldown?

Ee, masu farawa za su iya yin aikin Lever Lateral Pulldown. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari mai kyau da kuma guje wa rauni. Hakanan yana da fa'ida a sami mai horar da kai ko gogaggen mai zuwa motsa jiki ya fara nuna motsa jiki don tabbatar da fahimtar dabarar da ta dace. Kamar kowane motsa jiki, yana da mahimmanci don ƙara nauyi a hankali yayin da ƙarfin ku ya inganta.

Me ya sa ya wuce ga Lever Lateral Pulldown?

• Kusa-Grip Lat Pulldown ya fi mai da hankali kan ƙananan lats kuma ya haɗa da biceps fiye da saboda kusancin kama.
• Reverse-Grip Lat Pulldown ya ƙunshi jujjuya rikon ku don tafukanku su fuskance ku, wanda zai iya taimakawa wajen haɗa ƙananan lats da biceps yadda ya kamata.
• Madaidaicin-Arm Pulldown shine bambance-bambancen inda kuke riƙe hannayenku madaidaiciya kuma ku ja sandar ƙasa ta amfani da lats ɗin ku kawai, keɓe su sosai.
• V-Bar Pulldown shine bambance-bambancen inda kuke amfani da mashaya mai siffar V, yana ba ku damar samun tsaka tsaki kuma ku yi niyya ga lats daga kusurwa daban-daban.

Me suna da abin da ya sanya ɗaukehawa ga Lever Lateral Pulldown?

• Juye-ups: Pull-ups suna da matukar dacewa ga Lever Lateral Pulldowns yayin da dukansu biyu suka yi niyya ga latissimus dorsi (mafi girma tsoka a baya), amma ja-ups kuma suna ɗaukar ƙarin tsokoki kamar biceps da deltoids, inganta ƙarfin jiki gaba ɗaya. .
• Bent Over Barbell Rows: Wannan motsa jiki ya cika Lever Lateral Pulldowns ta hanyar yin aiki irin wannan kungiyoyin tsoka, ciki har da lats da rhomboids, amma a cikin wani nau'i na motsi daban-daban, wanda zai iya taimakawa wajen inganta daidaituwar tsoka da matsayi.